8-9-2019 PAZAR
Strength&Conditioning 5 Round for time: 200 M Plate the Overhead Walks (20kg-10kg) 30 Wall Ball(9kg-6kg)
7-9-2019 CUMARTESİ
Strength&Conditoning 30 Min Emom 1.Min:10 Step Dumbbel Back Lunge(Rıght1/Left2 )+10 Dumbbel Push Press 2.Min:10/12 Cal.Assault Bike 3.Min:Rest
6-09-2019 CUMA
Two Person Team Conditioning 5 Round 400 M Run 30 Burpee(I Go You Go) 400 M Row 50 Squat(Senkronize) Cap time:38 Min
5-9-2019 PERŞEMBE
Strength Every 1:45 Min For Min 10:30 Min(6R) Back Squat 4 (%75) 2 (%80) 4 (%75 2 (%80) 4(%75) 2(%80) -Then- Conditioning 3 Round total 6 Min Amrap 30 Double-Unders Or 60 Single Jump rope 10 Dumbbel Power Snatch(Rıght 1/Left 2) 5 Ring Muscle-Up Or 5 C2Bar Pull-Up Rest:3 Min
4-9-2019 ÇARŞAMBA
Strength&Conditioning 10 Round For time: 2 Squat Snatch(%60-%65) 4 Overhead Squat(Ss %60-%65) 6 Strict HandStand Push-Ups Or 15 Handrelease Push-Ups Cap time:25 Min
3-9-2019 SALI
Strength 12 Min Emom Odd:8 Close Grip Pull-Ups+8 Barbell Shoulder Press Even:Rest -Then- Strength&Conditioning “Nowhere Fast” For Time: 50 Power Cleans(70kg-50kg) *On the Minute – 5 Toes to Bar Cap time:25 Min
2-9-2019 PAZARTESİ
Strength 40 Min Emom 1.Min:10 Double KB Front Rack Squat(20kg-12kg 2.Min:10 Double KB Bent Over Row(20kg-12kg) 3.Min:12 Close Grip KB Deficit Push-Ups+ 8 Barbell Curl 4.Min:Wall-Squat Hold 5.Min:Rest
1-9-2019 PAZAR
MetCon For time: 40-30-20 Double Dumbbel Clean&Jerks Box Jump Over(24’-20’) Cal.Assault Bike Toes-To-Bar
31-8-2019 CUMARTESİ
Strength&Conditioning Saman 8 Round for time 13 Dead Lift(80kg-60kg) 17 Wall-Ball(9kg-6kg) 400 M Run
30-8-2019 CUMA
Conditioning 20 Min Emom Odd: 12 Cal.Row Even:12 Squat+12 Push-Up